A little late to the thread but just found it and glad to see it. Here we go
Doing mine in 2 - tiers
First tier: Status Complete
Goal: Drop 100 or more pounds
Started: April 2009
Original Weight: 242
Original Wasit: 42
Weight At Goal: 139
Waist At Goal: 32
Tier 2: Status in Progress
Goal: Lean not bulky 150-160 with less than 10% body fat
Started: January 1, 2011
Original Weight: 139
Original Waist: 32
Original Body fat %: 20
Current Weight: 151
Current Waist: 29.5
Current Body fat %: 15
Other Current measurements:
neck: 14, Chest: 36, left quad + right quad: 21, left + right bicep 12.25
Current Workout regiment:
weekdays: Start the day off with 3 mile run, 150 pushups, shuffle drill, 500 crunches, jump rope for 10 minutes, 50 flat bench leg raises, 1 minute lying leg extension, 50 flat bench knee raises, 1 minute shoulder stand, jogging in place to a count of 1600
mid afternoon (non gym days): in the office quickie workout 100 ab twist, 50 jumps in place, 25 situps, 30 knee to elbow crunches, 50 regular crunches, 25 pushups, 1 minute plank, hand walk up and down 30 count
Evening after dinner: Bag 15 minutes; 5 min round - just punches, 5 min round punches + knees, 5 min round punches + forearms + elbows, + on non gym days 100 pushups
right before bed: 10 good minutes of stretching.
All Gym Days: 10 minute eliptical warm up to start 30 min treadmill to end usually done after weight training and before tread: 25 inclined situps, 50 inclined crunches, 100 side to side inclined ab twists with medicine ball (14lbs), 100 standing abs twists with 15lb bar on shoulders, 125 pushups, 1 min planks x 2, 2 sets of hand walks 30 count
Sunday: Legs and abs
Calf raises, seated leg curls, seated knee extensions, leg press, hanging knee raises, seated ab crunches, laying leg raises
Tuesday: Chest and Shoulders
shoulder presses, butterfly presses, reverse butter fly, bench press, shoulder raises
Thursday: arms and back
bicep curls, lat pull down, tricep presses, low back pull down, pullups
Saturday:
Start the day off with 50 mins jump rope, 150 pushups, shuffle drill, 500 crunches, jump rope for 10 minutes, 50 flat bench leg raises, 1 minute lying leg extension, 50 flat bench knee raises, 1 minute shoulder stand
mid afternoon: 100 ab twist, 50 jumps in place, 25 situps, 30 knee to elbow crunches, 50 regular crunches, 25 pushups, 1 minute plank, hand walk up and down 30 count
Evening: Bag 15 minutes; 5 min round - just punches, 5 min round punches + knees, 5 min round punches + forearms + elbows, + on non gym days 100 pushups
right before bed: 10 good minutes of stretching.
